FRIDAY WOD July 7, 2017

6
Jul

FRIDAY WOD July 7, 2017

CF580 coaches are pretty awesome!
CrossFit WOD
PERFORMANCE

A.
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs)
10 Pull-Ups

Rest 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Hand-Release Push-Ups

 

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
Farmers Carry x 50 Meters
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Presses
5 Strict Pull-Ups

Rest 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings
15 Push-Ups